Workouts can be created or edited by anyone subscribing to our premium service. Use this guide to help you begin creating custom workouts or make edits to existing workouts on your calendar.


Creating a new workout

  • Select the  icon on the day on the Calendar that you would like to add a workout and select Add template workout.



Once here, continue on to add in the workout description for your new workout as well as add intervals, with definitions provided below for each section. 


Description items


Once you're in the workout editor, the following items will be available to edit or add to a new workout: 

  • Workout name: Title of the workout as it appears on your calendar
  • Tags: Optional tags to help make the workout visible in the workout search
  • Workout type
  • Power and heart rate zones: By default, the zones will be set to 6. If you use 7 or 8 zones in your training, make sure to edit this number.
    - Tip: To add zone 7 or 8 to your profile, go to My Account > Zones > Add Range. Note that when creating a training plan, all workouts should be aligned with the same zone numbering system. 
  • Terrain: Best places to do this workout
    - Note: There are generally many options of where an interval could be performed, so consider checking multiple options based on the type of intervals prescribed. For long sustained intervals, for example, rolling terrain or technical mountain bike trail may not be ideal. 
  • Equipment: Ideal equipment to use when performing this workout
  • Goals: What this workout is aiming to increase/improve
  • Media: Choose from accompanying media library or your own chosen video that provides additional information on how to perform the workout
  • Description: Text description of the workout


Creating or editing an interval


From the interval table, add in or edit the following items: 

  • Name: A short description of the type of interval. This will be displayed to the user in their workout descriptions and displayed on your head unit when your workout is uploaded to a compatible head unit.
  • Reps: How many times this interval should be repeated.
  • Duration: How long this interval should be completed for.
    - Note on time format: 0h:00m:00s, with no need to include empty units, i.e. 20 minutes is just 20m, 30 seconds is just 30s, while 1 minute 30 seconds is 1m:30s. 
  • Zone: Which training zone / intensity the interval should be completed in, allowing for 1 decimal point to be used.
    - The default range will be 1.0-6.9 for zones. To include an interval for zone 7 or 8, update the "Number of Zones" field in section above the interval listing.
  • Cadence: (Optional)  Cadence/RPM target range for the interval period.
  • Rest duration: (Optional) Period of time to rest after each interval.
    - This will create rest laps after each interval, but they will not be listed as separate lines in the workout description. 
  • Rest zone: The training / intensity zone to be in during the above-mentioned rest after the interval effort.


Step Weeks


New template workouts have additional sets of items per interval to allow for a progressive increase in load. Each interval has an option to increase either the number of reps, duration, or zone target/intensity level. To take advantage of these overloads, workouts must be added to the calendar to repeat over subsequent weeks. 

  • +Weeks: The frequency in which the load increase will be added. A value of 2, for example, results in the workout being increased every 2nd week. 
  • +Reps: Number of reps to add as often as specified in +Weeks.
  • +Duration: Additional duration added to the interval as often as specified in +Weeks.
  • +Zone: The increase to add to the zone targets for heart rate or power, i.e. an existing target of zone 5.1-5.2 with a +Zone of 0.2 will increase to target zone 5.3-5.5 at the rate specified by the +Weeks.


Other items

  • To change the order of the intervals, use the up and down arrows.
  • Use the right arrow can be used to create a "nested" or "sub interval".
    - A sub interval is where you would like the rider to complete the interval/s within the outer interval time period. This allows for greater flexibility of when the intervals take place, allowing the ride to plan to complete intervals around a specific hill, after they pass the last traffic intersection, etc.
    - To remove an interval from being nested within another interval, use the left arrow.


Editing an existing workout

  1. Hover over the workout on the calendar and select edit or click on the workout and select the menu icon, then edit .
  2. Scroll down to the interval section to view intervals and make changes. See the Creating and editing an interval section above.


Note: If you plan on completing the workout, but simply need to move the day, workouts can now be moved or copied across to other days by clicking the drag iconand dragging it to a day of your choosing. To remove a workout from the calendar completely simply delete the workout using the trash icon  on the calendar page.